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NASM Physique and Bodybuilding Certification: Questions and Exercises, Exams of Nutrition

A series of questions and exercises related to the nasm physique and bodybuilding certification. It covers various aspects of physique development, including muscle physiology, energy systems, nutrition, and supplementation. The questions are designed to test understanding of key concepts and principles relevant to the certification.

Typology: Exams

2024/2025

Available from 11/10/2024

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NASM Physique and Bodybuilding Certification
1.Figure: Which competitive category for women is judged mostly on symmetry
with the focus of the award being the appearance of the X frame and symmetry
with moderate muscularity and leaness. (CH2)
2.Physique Athlete: Which type of athlete has a principal goal of physique devel-
opment (CH2)
3.Bodybuilders who wanted to focus on physique development: The Interna- tional
Federation of Bodybuilding and Fitness was created to cater to what type of
Athlete (CH2)
4.Anxiety: What would be considered a negative phycological effect caused by
physique contest preparation (CH2)
5.Binge eating occurs frequently followed by compensatory measures: How does
bulimia nervosa differ from subclinical disorder eating? (CH2)
6.Type IIX: What type of muscle fibers are predominantly utilized in high intensity
, short duration exercises. (CH3)
7.Antagonist: What is a muscle called when it contracts to actively work against a
movement. (CH3)
8.Frontal: What plane is he body primarily moving during a jumping jack. (CH3)
9.Type I: What type of muscle fibers carry high amounts of myoglobin, an oxygen
carrier within muscle fibers. (CH3)
10.Autocrine: What type of hormone, when released, effects the organ or tissue it
was released from. (CH3)
11.Second Class: Which type of lever has the greatest mechanical advantage.
(CH3)
12.Internal: Which type of focus is essential for developing the mind - muscle
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NASM Physique and Bodybuilding Certification

1. Figure: Which competitive category for women is judged mostly on symmetry

with the focus of the award being the appearance of the X frame and symmetry with moderate muscularity and leaness. (CH2)

2. Physique Athlete: Which type of athlete has a principal goal of physique devel-

opment (CH2)

3. Bodybuilders who wanted to focus on physique development: The Interna- tional

Federation of Bodybuilding and Fitness was created to cater to what type of Athlete (CH2)

4. Anxiety: What would be considered a negative phycological effect caused by

physique contest preparation (CH2)

5. Binge eating occurs frequently followed by compensatory measures: How does

bulimia nervosa differ from subclinical disorder eating? (CH2)

6. Type IIX: What type of muscle fibers are predominantly utilized in high intensity

, short duration exercises. (CH3)

7. Antagonist: What is a muscle called when it contracts to actively work against a

movement. (CH3)

8. Frontal: What plane is he body primarily moving during a jumping jack. (CH3)

9. Type I: What type of muscle fibers carry high amounts of myoglobin, an oxygen

carrier within muscle fibers. (CH3)

10. Autocrine: What type of hormone, when released, effects the organ or tissue it

was released from. (CH3)

11. Second Class: Which type of lever has the greatest mechanical advantage.

(CH3)

12. Internal: Which type of focus is essential for developing the mind - muscle

2 / 16 connection?

13. Type IIX: What type of muscles are predominantly utilized in high-intensity

short duration exercises?

14. Motor Nerves: What type of nerves carry signals from the brain and spinal cord

to muscle fibers. (CH3)

15. EMG: Internal focus and the mind muscle connection has been shown to in-

crease neural drive in muscles, which is measured by what type of activity. (CH3)

16. Subcutaneous: Which type of fat is found primarily between the skin and

skeletal muscle. (CH4)

17. Lipolysis: What is the primary process through which fatty acids are broken

down (CH4)

18. Helps maintain lean mass: What effect does including resistance training have

on the body during a period of weight loss. (CH4)

19. Oxidative System: Which energy system is only an aerobic energy system?

(CH4)

20. NEAT Non-Exercise Activity Thermogenesis: Which controllable component of

total daily energy expenditure has the largest effect on weight loss? (CH4)

21. muscle glycogen: During ver y high intensity exercise (>85% VO2 max) what

substrate provides the majority of energy for exercise? (CH4)

22. Creatine Phosphate: What molecule serves as the primary phosphate donor in

the phosphocreatine system to help replenish adenosine triphosphate (ATP)? (CH4)

23. 30 kcals per kg of fat free mass: Below what level of caloric intake is an athlete

generally considered to be in a state of low energy availability? (CH4)

24. TWO: One glucose molecule nets how many adenosine triphosphate (ATP)

through the process of glycolysis? (CH4)

25. Law of the Conservation of Energy: Which law of physics helps us understand

changes in body weight? (CH4)

4 / 16 education to help clients reach their hypertrophy goals. What is considered the most important nutrition aspect for muscle hypertrophy? (CH5)

37. Positive Energy balance: What is considered the most important nutrition

aspect for muscle hypertrophy.

38. In Series Hypertrophy: What type of muscle adaptation occurs when additional

sarcomeres are added along the length of a muscle fiber? (CH5)

39. Sarcoplasmic Hypertrophy: Increase in the volume of the sarcoplasmic fluid in

the muscle cell with no concurrent increase in strength.(contractile units) (CH5)

40. Testosterone: Which anabolic hormone has pronounced lipolytic effects?

(CH5)

41. Mechanotransduction: conversion of mechanical tension on muscle fiber can

create chemical signal for bone formation or resorption/ (CH5)

42. An increase in contractile proteins: What is the primary mechanism by which in

parallel hypertrophy occurs(CH5)

43. Eccentric Leg Extensions: What exercise might a physique coach prescribe

their client if they wanted to focus on their distal quadricep muscles?(CH5)

44. Fats: Which macronutrient has the most calories per gram? (CH6)

45. Intermittent Energy Restriction: Strategy that can be used during periods of

calorie deficits to help prevent some of the side effects such as fatigue, lck of recovery, and reduced metabolic rate?(CH6)

46. Pepsin: Enzyme that breaks down proteins into smaller polypeptide fragments

47. Fats: Macronutrient that has the lowest effect on the thermic effect of

food? (CH6)

48. Alcohol: Nutrient that inhibits muscle protein synthesis? (CH6)

49. .4 to .55 g/kg: What amount of protein per meal is considered optimal for

muscle growth?(CH6)

50. Leucine: Which branch chain amino acid is considered most important for

5 / 16 anabolism?(CH6)

51. Ketogenic Diets: Which dietary strategy results in reduction in intramuscular

glycogen stores and intramuscular water? (CH6)

52. Polysaccharide: What type of carbohydrate is glycogen?(CH6)

53. Trans Fat: Type of bad fat associated with health risks (CH6)

54. 3 to 4 Liters: How many liters of water should that adults who are active but

train less than 2 hours / day drink? (CH7)

55. Vitamin B3: This micronutrient can actually impair exercise capacity by

blunting the mobilization of fatty acids. (CH7)

56. Vitamin A: The micronutrient, because of low cal diets, that tends to be con-

sumed by physique athletes in quantities lower than RDA(CH7)

57. Iodine: Micronutrient that is critical for production of thyroid hormone (CH7)

58. Blood Test: Most effective way to measure nutrient status of fat soluble

vitamins such as vitamin A,D,E, and K?

59. Vitamin C: Often used a diuresis this micronutrient can increase the risk of

kidney stones?(CH7)

60. Dehydration: A serious reduction in the body's water content (CH7)

61. Choline: Which micronutrient is considered critical for the structural integrity

of cell membranes? (CH7)

62. Euhydrated: Optimal or Normal/Natural state of hydration(CH7)

63. Difference between Macro and Micronutrients: Macronutrients are con-

sumed in larger quantities than micronutrients.(CH7)

64. RDA: Term used to describe the amount of nutrients needed by 97.5% of

healthy adults. (CH7)

65. 15 ml/kg / day: Recommended water intake during the water restriction

phase..(CH7)

7 / 16 single use. (CH9)

82. Clenbuterol: PED originally developed for lung disease such as asthma but is

used by physique athletes to increase metabolic rate. (CH9)

83. Ephedrine: A compound which has been know to enhance body fat but can

cause cardiovascular damage as a main side effect.(CH9)

84. 6.4%: Percentage of world male population that have used PED - steroids at

least once in their lifetime. (CH9)

85. DNP: Pulled off the market in 1938 due to being "extremely dangerous and not

fit for human consumption" (CH9)

86. Leydig Cells: What cells produce the most testosterone in the human body?

(CH9)

87. Testosterone: The PED whose primary mechanism of action is to build more

contractile muscle tissue. (CH9)

88. Increase in cardiovascular disease: Main side effect / risk of anabolic andro-

genic steroid (AAS) use.(CH9)

89. 3.3%: What proportion of the world's population uses PED's at least once in

their lifetime? (CH9)

90. DEXA: Acronym fior dual-energy x-ray absorptiometry - it measures bone den-

sity(CH10)

91. Decreased heart rate: A physiological change that happens during certain

phases of competition (CH10)

92. Displaying positive body language: This is an effective strategy for providing a

welcoming environment during a consult (CH10)

93. Cortisol: A marker that can provide insight into the overall physiological stress

of a client. (CH10)

94. Hematocrit: The ratio of the volume of red blood cells to the total volume of

blood which is often elevated due to use of anabolic PED's (CH10)

8 / 16

95. Progress Photos: Often the best body composition assessment in the days and

weeks leading up to competition. (CH10)

96. PARQ or Physical Activity Readiness Questionnaire: Used by a coach to assess

health risks and readiness. (CH10)

97. Occupation: What aspect of your clients life may give the most insight into

their total daily energy expenditure?

98. T3: Which hormone tends to decrease during competition prep as a result of

being in a calorie deficit for an extended period of time?

99. Symmetry: Considered to be a body aesthetic assessment (CH10)

100. Emotional Hunger: What type of hunger is related to neurobiological

respons- es to environmental cues and habits? (CH11)

101. Utilizing visualizations of data: What is one of the most useful ways

to interpret and share data with clients? (CH11)

102. Nutrient Density: Term that means the amount of nutrients per

unit of food.(CH11)

103. Weighing and measuring food: The most accurate method of tracking

food when using food logs / diet records as a method of assessment.(CH11)

104. Fullness: What sensation describes the physical feeling of having

eaten enough food? (CH11)

105. A Diet record / food log: Best utilized by clients who have several years

of experience and a high level of nutritional knowledge.(CH11)

106. Reduce food palatability: What strategy might be used to help a client

low- er overall calorie intake without having them specifically track and weigh their food.(CH11)

107. Eat the Rainbow: What is a strategy that clients can use to increase

their likelihood of consuming adequate micronutrients through food.(CH11)

108. Food frequency questionairre: Method of nutrition assessment is most ap-

10 / 16

118. Lengthening - corrective exercise: Restoring Muscle extensibility and

range of motion as well as reducing stiffness.

119. 1.6 to 2.2 g/kg/day bodyweight: Protein recommendation to support

hyper- trophy in the off season.

120. Lower back / Hip: An area of pain in over 30% of body builders surveyed.

121. reciprocal inhibition: The simultaneous contraction of one muscle and

the relaxation of its antagonist to allow movement to take place

122. increased heart rate: A symptom of overtraining attributed to the

sympathetic nervous system.

123. Compound sets: Physique athlete want to maximize their time due to a

busy schedule. How do you increase training density?

124. Vacuum traiing: Training for a hollow mid section

125. Deltoids are a weak point: Adjust training to a specialization phase to

focus on deltoids and reduce volume elsewhere.

126. Use isolation movements early in the training session.: How do I utilize pre

exhaustion in a training session.

127. Principle of individuality: When physique athletes respond differently to

the same training intervention.

128. Warm up to the exercise to acclimate not fatigue.: Strategy that demon-

strates proper utilization of a warm up exercise for resistance training.

129. Double Progression: Leah gets a new mesocycle 4 moths from

competing. First she increases her repetitions and then increases her load after a few microcy- cles.

130. Rest - Pause set configuration: Using moderate to heavy loads taken

to failure followed by a short rest interval and then to failure again.

11 / 16

131. MET values: Which estimate of energy expenditure will provide a low

coast and fairly accurate estimate?

132. .3: According to research, what is the average magnitude of exercise

energy compensation

133. Increase in mitochondrial density: Cardio exercise provides which of the

following physiological adaptions?

134. Additional exercise result in an increase recovery burden.: What should

you consider if you add cardio to a a physique athlete regime who is preparing for competition.?

135. NEPA Non-Exercise Physical Activity: Physical activity such as household

chores and occupational tasks.

136. 150 to 300 minutes / week of moderate MET's 75 to 150 min / week of

vigorous MET's or a combo of the two.: Standard physical activity guidelines or off season physique athlete.

137. Intensity: Which component of FITTE-VP principle is the most critical

when programming exercise snacks?

138. MISS - Moderate Intensity Steady States < 45 min: Prescribed cardio for

someone preparing for competition.

139. RMR (kcal/day) = 22xFFM(kg): Cunningham equation

140. Fat utilization is higher during exercise: What happens when you perform

cardio in a fasted state.

141. .05 (5%): (EAT) - Exercise Activity Thermogenesis describes the energy

ex- pended during structures, intentional exercise and comprises approx what percent- age of Total daily energy expenditure. (TDEE)

142. 1% BF per week: Realistic fat loss goal for novice Physique athlete.

143. Maintain a longer more meaningful competition career.: Why is developing

13 / 16

157. Linear periodization: A traditional method of program design that aims to

gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

158. Allows the client to lift heavier loads during hytophy blocks: How can

increasing max strength in Phase 4 benefit the physique athlete?

159. 2 to 6 weeks: On average, how long does a physique athlete stay on Phase

  • Power Training?

160. Training adaption that promote increase in performance.: What changes

are accumulated during the resistance development stage of the GAS General adaption syndrome.

161. Off Season: During what phase does an amatuer physique competitor

spend most of their time?

162. Limiting rest Periods: How can Phase 3 Muscular Development Training

be used to aid in reducing body fat?

163. Corrects muscle imbalances and improves symmetry: How does adding

corrective exercises to the training program benefit contest prep?

164. Increase training volume: Why would a physique coach recommend an

acute carbohydrate feeding pre-workout?

165. More weight loss from fat: What does a slower rate of weight loss

typically result in?

166. Reduce calories and/or increase expenditure: After two weeks on a weight

loss plateau how might a physique coach approach a program

167. 4 to 5: How many protein feeding should a physique coach recommend

based on timing and research.

168. Determine maintenance calories: What is the first step in determining

appro- priate calorie intake?

169. Report macronutrients intake across the week.: What is a direct measure

14 / 16 the physique coach can use to assess a client's adherence to a program?

170. Set Protein Intake: After calculating energy intake , what is the next

step in setting up a clients nutritional programming.

171. Maintain Muscle Mass: Protein is known for building muscle in a

gaining phase, but what role does it play during contest prep.

172. 20%: What is the recommended lower limit for dietary fat in a client's diet.

173. (NEAT) Non Exercise Activity Thermogenesis: What is the second largest

component of TDEE - (Total Daily Energy Expenditure)

174. Reduction in muscle volume: What effect can be seen for hydrations even

in a carbo loaded state.

175. Restore intramuscular fuel to the same level of the first appearance and then

repeat the process.: How can a coach peak a client for a second stage appearance?

176. Appearance on stage: Which aspect of competition differs the most

between men and women.

177. Train weaker muscle groups later in the week.: Resistance training program-

ming strategy that can be used during peak to bring up less developed muscle groups.

178. Increase NEAT: What might the unexpected variable during peak week

that could hinder muscular size and fullness?

179. Pharmaceutical Diuretics: Under no circumstance does NASM recommend

what protocol during Peak week?

180. Carbohydrate Load: When starting with low muscle glycogen due to a

low carb diet, what stragy would best be used during peak week?

181. Fullness: What term is used to describe maximal muscle size?

182. Restricting water and sodium during a carbo load.: What strategies would

limit the athlete ability to fill out during peak week?

16 / 16 area is most impactful in speeding up recovery?

196. Training each muscle group twice per week.: Recommendation that repre-

sents and evidence based approach for resistance training during competition prep.

197. Reduced appetite: During a diet break, what is something a client

might experience?

198. Periods of overeating: Body Fat overshooting is driven mainly by what

post competition?

199. Best research evidence, Cent values, clinical expertise: Integrated pillars

that create an evidence based approach with clients

200. Cortisol: Has the strongest correlation to body fat levels and take

several months to restore to basal levels post competition.

201. Katch-McArdle Equation: Does not utilize age when estimating calorie

needs.

202. Cystatin C: biomarker of kidney function and most appropriate for

physique client

203. .8g/kg: Minimum level suggested for protein to prevent a net nagative

nitrogen balance in inactive adults

204. L-Carnitine: Helps transport fatty acids into the mitochondria but may

have little effect on body fat loss.

205. A client will take longer to fully recover: One downside to gradually

increas- ing energy intake through a reverse diet.

206. Associative: Phase of motor learning where the consolidation of

movement into a normal routine as the person becomes more confident with movement through practice

207. Choline: Micronutrient that is critical for structural integrity of cell

membranes.